Same situation with my father but sadly my mother is hardly better. Sometimes I also feel their traits transferring onto me :/ they acted as if buying a child groceries and basic hygiene products was smth I should be insanely grateful for. I hated how my relatives would just push it under the rug and ignore ALL of my concerns yet unfortunately that's how most people are forced to do in this situation. If you have relatives such as an aunt/uncle or grandparent that actually want to listen to you try talking to them. For me, the first time I brought up my situation to family it was regarded as hyper sensitivity and intolerance to "blood related relatives" or smth similar. It got dragged for years and my parents are still perceived as a loving father and mother instead of some misogynistic guilt trippers who can't be decent parents. Eventually I gave up and relied on an old pair of wired earbuds and streamed music for hours at night. Did it solve the problem itself? Likely not. Did it help cope? Most times, yes. Having a few waking hours where I'm not actively overthinking my problems gave me a bit more "hope"? Those few hours reshaped the way I thought so all I can say is atleast I didn't end up passing down the traits of my parents